Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Peanuts

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Peanuts: 53g

Raw Peanuts have 1.3 times more energy per unit of mass than Roasted Whole Pumpkin And Squash Seeds, which is very high in comparison to other foods. Whole Roasted Squash Seeds having very high energy density.

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Peanuts	17%	73%	10%

Macro Nutrients

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	0.099% 0.002g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	NA	3.44% 2.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6.05μg	31.7% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.4% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Peanuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	67.3% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28% 2.23mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	44.5% 1.02mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.84% 62mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	6.93% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	0.093% 3.44g	3700g per day for Men 19-50 years

Whole Roasted Squash Seeds VS Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Peanuts?

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Peanuts:

• 300 kcal of Raw Peanuts contain 14.8 times more Vitamin B1, 33.2 times more Vitamin B3, 24.9 times more Vitamin B5, 7.4 times more Vitamin B6 and 21 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds.
• 300 calories of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Peanuts:

• 300 calories of Whole Roasted Squash Seeds have 2 times more Magnesium, 1.7 times more Potassium and 4 times more Zinc than Peanuts.
• While 300 kcal of Raw Peanuts contain 1.3 times more Copper, 3.1 times more Manganese and 3.2 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Peanuts contain similar levels of Iron per 300 calories.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Roasted Squash Seeds have 4.2 times more Carbohydrate and 2.8 times more Fiber than Peanuts.
• While 300 kcal of Raw Peanuts contain 2 times more Fat, 1.3 times more Saturated Fat and 1.4 times more Omega 6 than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Peanuts offer comparable quantities of Energy and Protein per 300 calories.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw Peanuts provide inadequate amounts of Omega 3 in 300 calories.